
WARM-UP
Run Warmup
200 Meters Easy
30 Seconds Each
PVC Pass Throughs
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press
Easy Bike
PVC Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Reverse Table Stretch: 1 Minute
Barbell Thoracic Opener: 90 Seconds
STRENGTH
Strict Press
Build to a Heavy Single
WORKOUT OF THE DAY
“Miracle-Gro”
5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses (95/65)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Upper Back
Calves
Lats
Quads
HOME GYM
5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press (10 Reps Each)
Dumbbells: 50’s/35’s